5k Time Trial

We started out with expert coaching from Deb & Dennis Kamrad.  They had positioned themselves along today's route.  Deb worked with us near the inlet.  Then she sent us on to the bridge to work with Dennis.  The funny thing was that both coaches had the same things to say about our technique.  As Dennis said, "Great minds...!"

Our time trial

(See workout 2)

The wind was in our favor, but the waves made it rough going.  I'm going to call that even!

Here's the data:

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Interval details:

Workout 1, 8:26 AM - 9:33 AM, 4541 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	8:26 AM	36:25.6	4541	2.08	4:00.6	695	19.1	view	download

Workout 2, 9:40 AM - 10:06 AM, 5000 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Distance	9:40 AM	25:09.8	5000	3.31	2:31.0	717	28.5	view	download

Workout 3, 10:09 AM - 10:35 AM, 1379 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	10:09 AM	18:04.0	1379	1.27	6:33.0	281	15.6	view	download

Row Coaching Sunday

Coaches Kamrad will be working with us down at the Sands this Sunday at 8:00 a.m.

If you want to row and you're new, contact us first.

3,2,1 LADDER

3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.

Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.

Post Distances and Terrain To Comments:

We were out in the double; perfect weather! 

We need to get the singles rigged so we can get out in those, too.  However, we have a garden shed building project languishing.  That'll take a lot of time this weekend!

Map views:

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Interval details:

Workout 1, 6:28 AM - 6:47 AM, 2305 m    (show rest intervals)   (View Summary Chart)   (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Time	6:28 AM	3:00.0	573	3.18	2:37.1	76	25.3	view	download
2	Time	6:34 AM	2:00.0	388	3.23	2:34.7	52	26.0	view	download
3	Time	6:38 AM	1:00.0	193	3.21	2:35.6	28	28.0	view	download
4	Time	6:40 AM	2:00.0	402	3.35	2:29.3	57	28.5	view	download
5	Time	6:44 AM	3:00.0	577	3.21	2:36.0	84	28.0	view	download

Workout 2, 6:49 AM - 6:58 AM, 691 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	6:49 AM	6:57.4	691	1.66	5:02.0	115	16.5	view	download

A Newbie In The Boat

No, we didn't wear helmets for rowing...

Charles stayed in bed this morning, claiming back problems. He is determined to be out Thursday morning, though.  Kirsten, however, was able to get in a row because avid endurance athlete and good friend Jeff was in town and wanted to try another round of rowing.  So we headed out on Tuesday morning for his second row ever.  We put him into the stern, and I took the bow position for coaching convenience.  Jeff remembered a lot of what he had learned last August.  We could basically pick up from where he left off.  Last year, he learned basic oar technique and only started adding the legs at the very end.  This year, he was able to do a lot more of the full stroke, plus I was able to add in for an actual doubles row.  We stayed in the inlet; an easterly breeze had kicked up and the water in the canal was a bit rough.  It worked out fine for learning however; it just made it easy to work on turning the boat around.  

Jeff will be back in July for more!  He enjoys this sport, and is excited to continue learning it.

Until next time, here's wishing calm waters to you!

Kirsten

Morning row.

No drills just rowing to MTU and back.  Fun!

Map views:

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Interval details:

Workout 1, 6:03 AM - 6:30 AM, 3532 m      (Download Summary CSV)

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	6:03 AM	22:56.0	3532	2.57	3:14.8	488	21.3	view	download